| In a weight loss, or fat loss phase as I prefer to | | | | as far as muscle is concerned in a weight loss |
| call it, weight training is considered a very | | | | phase. By placing an overload on the system, the |
| important ingredient to the equation. The main | | | | body has little choice but to hold onto that energy |
| emphasis of weight training in the fat loss phase is | | | | consuming tissue called muscle. |
| maintenance of muscle tissue. | | | | Repetitions for all lifts during each training session |
| Muscle tissue shapes and forms the contours of | | | | are going to be highly individual to the trainee. |
| the body. I'm not saying you can change the | | | | Beginners and women need to use a higher |
| shape of a muscle because that's physically | | | | repetition range due to having less neurologically |
| impossible. It does, however, have a discernable | | | | efficient central nervous systems. Basically, this |
| shape that is reflected on the male or female | | | | means they aren't able to use as much muscle |
| body. So, if all emphasis were placed on | | | | per repetition as someone with more experience. |
| cardiovascular or energy system development | | | | Both populations obviously improve with training. |
| (ESD), as I call it, there would definitely be some | | | | Intermediate and advanced trainees, on the other |
| muscle wasting going on. | | | | hand, need to use lower ranges. The one |
| This causes a loss in shape or lack of shape | | | | exception is when growth hormone or lactate |
| improvement when in a weight loss phase. Muscle | | | | producing workouts are to be performed. For this |
| is considered the primary indicator of metabolism. | | | | type of workout the range needs to be from |
| Basically, it single handedly determines how many | | | | 12-20. |
| calories the body burns. So if you lose muscle | | | | One quick side note. Women shouldn't be afraid to |
| through exercise or dieting, you burn fewer | | | | lift heavy weights. I see it all the time at every |
| calories through daily processes. | | | | gym I've ever been to. Lots of cardio and very |
| So, in a weight loss training program, we want to | | | | little weight training. Most women need to get |
| maintain or even add muscle to our frame | | | | stronger. The concern of getting "big, bulky |
| through proper exercise prescription. The use of | | | | muscles" is so outdated it makes me sick. If you |
| compound movements needs to be emphasized. | | | | sit and worry about getting these "big, bulky |
| This includes, but is not limited to, various forms | | | | muscles", consider all the men out there who are |
| of: squats ,deadlifts , pulls and pushes. Specific | | | | doing everything they know to get "big, bulky |
| examples would be barbell squats, barbell bench | | | | muscles" and are having a hard time achieving |
| press, chin ups, etc. | | | | that. Men have a distinct advantage, with few |
| The frequency of weight training can vary, but | | | | exceptions from the female population, in |
| keep in mind that maintenance of muscle tissue is | | | | stimulating muscle growth. The hormone, |
| the goal. The majority of training should be based | | | | testosterone, is one of the main factors in this |
| on ESD. Weight workouts should include circuit | | | | process. Women produce much less of it and |
| training, supersets, tri sets, etc. to burn up energy | | | | therefore have a harder time adding muscle |
| and/or stimulate growth hormone which has been | | | | mass. I'm not saying women can't add muscle, it |
| linked to fat mobilization and usage. Still, one | | | | just might take a little longer or be a little harder |
| session of the week should be devoted to lifting | | | | to accomplish. Now make the necessary changes |
| as heavy a weight as possible in good form. This | | | | in your program and get started! |
| is the most important lifting session of the week | | | | |